Best New Move: Kettlebell Jump Squat

  

Mixed martial arts proponents consider explosiveness in movement to be an asset, according to Mitch Chilson, Men’s Health fitness advisor and Evolve MMA’s director of strength and conditioning. “A fighter requires explosiveness to jump, kick and punch,” he says. In preparation for Resorts World Martial Combat (www.rwmartialcombat.com) in June, one of the exercises that Mitch practises and recommends to his fellow fighters is the kettlebell jump squat. “It boosts the body’s ability to perform explosive movements, which a fighter needs,” he says. For the average guy, it means improved performance in sports such as badminton and basketball.

HOW TO DO IT
1 Stand with your feet shoulder-width apart with two kettlebells placed in front of you. When you squat, you must be able to pick up both kettlebells.

2 Lower your body until your thighs are almost parallel to the floor.
3 Grab the kettlebells firmly in both hands and jump up until both your legs are straight.
4 Soften your knees as you land. Return to the starting position. That’s 1 repetition. Perform 3 sets of 12 to 15 reps.

OUR EXPERT’S TIP
Keeping your knees soft when you land helps you to avoid knee injury.

Reveal your summer body

5 METABOLIC ACCELERATOR KETTLEBELL JUMP
Grab a kettlebell (you can also use a dumbbell) with both hands and hold it against your chest. Squat and jump as many times as you can in 15 seconds. Rest for 45 seconds. That’s one round.
Weeks 1 and 2: 8 rounds
Weeks 3 and 4: 10 rounds

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